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Hefners workout
AUDIO TIP
Cutting
Beginner
Machine strength
Plan Details
The Hefners workout routine by hefner41 is a 6 day workout plan. It is a beginner level plan to achieve cutting fitness goals.
This is a great workout it works every muscle twice a week. It’s a six day workout one rest day i hope that anyone using it has a big gain from it
Routine detail
Mon
chest, triceps, shoulders
Est. 0 min
15 exercises
Barbell Bench Press
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Barbell Decline Bench Press
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 10 Reps
Dumbbell Tricep Extension
4 Sets x 8 Reps
Cable Lower Chest Raise
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Upright Row
4 Sets x 8 Reps
Dumbbell Alternating Deltoid Raise
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Fly With A Twist
4 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Tue
back, biceps, traps
Est. 0 min
8 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Cable Bicep Curl
4 Sets x 10 Reps
Dumbbell Rotational Curl
4 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 10 Reps
Dumbbell Zottman Curl
4 Sets x 10 Reps
Dumbbell Preacher Curl
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Wed
legs, calfs, abs
Est. 0 min
9 exercises
Machine Leg Extension
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Parallel Bar Hip Flexion
4 Sets x 8 Reps
Dumbbell Side Bend
4 Sets x 8 Reps
Weight Plate Rotation
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Thu
chest, triceps, shoulders
Est. 0 min
14 exercises
Smith Machine Bench Press
4 Sets x 10 Reps
Smith Machine Decline Bench Press
4 Sets x 10 Reps
Smith Machine Incline Bench Press
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Cable Mid Chest Crossover
4 Sets x 10 Reps
Cable Lower Chest Raise
4 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Fri
back, biceps, traps
Est. 0 min
9 exercises
Cable V Bar Pulldown
4 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Dumbbell Rotational Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Dumbbell Zottman Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Sat
Abs
Est. 0 min
17 exercises
Plank
3 Sets
Side Plank
3 Sets x 8 Reps
Forearm Plank with Hip Abduction
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Tuck Crunch
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Cross Body Crunch
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Bench Weighted Decline Crunch
3 Sets x 8 Reps
Weighted Crunch
3 Sets x 8 Reps
Dumbbell Wood Chop
3 Sets x 8 Reps
Decline Bench Weighted Twist
3 Sets x 8 Reps
